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7 surprising foods that help protect against dementia

Photo credit: Alexander Spatari / Getty
Photo credit: Alexander Spatari / Getty

From Country Living UK

It can seem like every few weeks, there's a news story on the latest miracle dementia-prevention food – no wonder it can be tricky to know what's best.

"A diet that's rich in plant-based foods, low in red meat and with a portion of fish a week is a good start," says Margaret Rayman, a Professor of Nutritional Medicine at the University of Surrey and lead author of Healthy Eating to Reduce the Risk of Dementia (£14.99, Kyle Books). "And your diet needs to be balanced and varied."

Which is all well and good, but which are star buys in the supermarket aisle? These are the foods to stock up on help keep your brain healthy.

1. Oily fish

Tucking into a portion of salmon, sardines or mackerel once a week is a great way to boost brain health and reduce dementia risk. "Oily fish contain docosahexaenoic acid (DHA), a long-chain omega-3 fatty acid, also found in our brains," says Professor Raman. "Observational evidence has linked a reduced risk of cognitive decline (thinking and memory problems) with eating a weekly portion of oily fish."

Photo credit: Camera Press
Photo credit: Camera Press

2. Green vegetables

Ensuring you get plenty of folate in your diet is vital for reducing Alzheimer's risk and green vegetables, such as spinach, asparagus, kale and broccoli, are a good place to start. "Folate is a B vitamin, and it's important because it regulates the levels of an amino acid called homocysteine," says Professor Rayman. "Too much homocysteine can be bad for brain health."

Vitamins B6 and B12 (found in nuts, eggs, dairy and meat) also help to regulate homocysteine.

3. Turmeric

These days, Instagram is awash with artful pictures of turmeric lattes, and with good reason, too. The mustard-coloured spice contains curcumin – a compound believed to boost brainpower and protect against memory loss, according to a study carried out at Edith Cowan University in Perth, Australia. The spice is regularly used in South Asian countries such as India, and could explain why there is a lower prevalence of dementia there.

However, it's worth noting that studies into turmeric are still very small, and usually involve large dosage supplements, but including it your cooking certainly won't do you any harm.

4. Berries

"Blueberries, raspberries, strawberries and blackberries contain polyphenols, antioxidants which have been shown to have a beneficial effect on memory and learning," says Professor Raman. Antioxidants help to protect the brain from the harmful effects of oxidative stress – basically the natural ageing process.

Berries can be quite expensive to buy, but you could opt for frozen varieties as they're often a bit cheaper and still rich in antioxidants. They can be mixed or blended into porridge, yogurt or smoothies.

5. Green tea and red wine

They may seem to sit at opposite ends of the spectrum when it comes to healthy drinks, but tea (especially the green variety) and red wine could provide a boost to brain health and reduce dementia risk thanks to the presence of polyphenols in them.

"A study from Norway of 2000 people found 200ml of black tea and 75-100ml of red wine per day helped to reduce the risk of cognitive decline," says Professor Rayman. Best to go easy on the vino though – too much and you'll be undoing all the good stuff!

6. Nuts and seeds

It's often said that nuts and seeds are a powerhouse of nutrients, and one particular vitamin found in them is especially beneficial when it comes to reducing dementia risk. "Vitamin E exists in eight different forms, and it is one of these forms – gamma tocopherol – which has a beneficial effect in the brain," says Professor Rayman.

Many scientists believe gamma tocopherol protects against oxidative stress and inflammation in the brain, which are related to Alzheimer's disease. "You'll find gamma tocopherol in sesame seeds, peanuts, walnuts and rapeseed oil."

7. Maple syrup

It's a favourite topping for pancakes and is made by tapping the sap from Canadian maple trees, but maple syrup could also be good for brain health. Researchers from the American Chemical Society examined 24 studies that focused on promoting a healthy brain through diet, and discovered that maple syrup could help to prevent the proteins that clump together in the brain and trigger Alzheimer's disease.

Once again, everything in moderation, as too much of this sweet, sticky sauce is bad for your teeth and your waistline…

From Country Living UK

It can seem like every few weeks, there's a news story on the latest miracle dementia-prevention food – no wonder it can be tricky to know what's best.

"A diet that's rich in plant-based foods, low in red meat and with a portion of fish a week is a good start," says Margaret Rayman, a Professor of Nutritional Medicine at the University of Surrey and lead author of Healthy Eating to Reduce the Risk of Dementia (£14.99, Kyle Books). "And your diet needs to be balanced and varied."

Which is all well and good, but which are star buys in the supermarket aisle? These are the foods to stock up on help keep your brain healthy.

1. Oily fish

Tucking into a portion of salmon, sardines or mackerel once a week is a great way to boost brain health and reduce dementia risk. "Oily fish contain docosahexaenoic acid (DHA), a long-chain omega-3 fatty acid, also found in our brains," says Professor Raman. "Observational evidence has linked a reduced risk of cognitive decline (thinking and memory problems) with eating a weekly portion of oily fish."

Photo credit: Camera Press
Photo credit: Camera Press

2. Green vegetables

Ensuring you get plenty of folate in your diet is vital for reducing Alzheimer's risk and green vegetables, such as spinach, asparagus, kale and broccoli, are a good place to start. "Folate is a B vitamin, and it's important because it regulates the levels of an amino acid called homocysteine," says Professor Rayman. "Too much homocysteine can be bad for brain health."

Vitamins B6 and B12 (found in nuts, eggs, dairy and meat) also help to regulate homocysteine.

3. Turmeric

These days, Instagram is awash with artful pictures of turmeric lattes, and with good reason, too. The mustard-coloured spice contains curcumin – a compound believed to boost brainpower and protect against memory loss, according to a study carried out at Edith Cowan University in Perth, Australia. The spice is regularly used in South Asian countries such as India, and could explain why there is a lower prevalence of dementia there.

However, it's worth noting that studies into turmeric are still very small, and usually involve large dosage supplements, but including it your cooking certainly won't do you any harm.

4. Berries

"Blueberries, raspberries, strawberries and blackberries contain polyphenols, antioxidants which have been shown to have a beneficial effect on memory and learning," says Professor Raman. Antioxidants help to protect the brain from the harmful effects of oxidative stress – basically the natural ageing process.

Berries can be quite expensive to buy, but you could opt for frozen varieties as they're often a bit cheaper and still rich in antioxidants. They can be mixed or blended into porridge, yogurt or smoothies.

5. Green tea and red wine

They may seem to sit at opposite ends of the spectrum when it comes to healthy drinks, but tea (especially the green variety) and red wine could provide a boost to brain health and reduce dementia risk thanks to the presence of polyphenols in them.

"A study from Norway of 2000 people found 200ml of black tea and 75-100ml of red wine per day helped to reduce the risk of cognitive decline," says Professor Rayman. Best to go easy on the vino though – too much and you'll be undoing all the good stuff!

6. Nuts and seeds

It's often said that nuts and seeds are a powerhouse of nutrients, and one particular vitamin found in them is especially beneficial when it comes to reducing dementia risk. "Vitamin E exists in eight different forms, and it is one of these forms – gamma tocopherol – which has a beneficial effect in the brain," says Professor Rayman.

Many scientists believe gamma tocopherol protects against oxidative stress and inflammation in the brain, which are related to Alzheimer's disease. "You'll find gamma tocopherol in sesame seeds, peanuts, walnuts and rapeseed oil."

7. Maple syrup

It's a favourite topping for pancakes and is made by tapping the sap from Canadian maple trees, but maple syrup could also be good for brain health. Researchers from the American Chemical Society examined 24 studies that focused on promoting a healthy brain through diet, and discovered that maple syrup could help to prevent the proteins that clump together in the brain and trigger Alzheimer's disease.

Once again, everything in moderation, as too much of this sweet, sticky sauce is bad for your teeth and your waistline…

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